Kettlebell swings how many sets

Status Closed Thread. Hi im new to kettlebell here, just wodering how to plan the kettlebell workout? Snowman Level 6 Valued Member. The rule of thumb for kettlebell ballistic exercises swings, cleans, snatches is to multiply the reps per set by 1. There's a lot of ways to go about it all, based on your goals. But there are also plenty of people who prefer sport style training, doing sets that last up to 10 minutes or so.

I hope this helps a little, I know I didn't really give you a solid answer There are some great books out there that explain things better. My favorites are "Simple and Sinister" and "Enter the Kettlebell," both by Pavel Tsatsouline and both available on Kindle for pretty cheap. JeffC Level 7 Valued Member. If you are new to kettlebells keep the rep ranges low, moderate sets, and longer rests while learning the movements. This manages CNS fatigue and keep the movements technically solid.

When you become proficient start to challenge yourself. Snowman said:. Click to expand Another study found that HIIT workouts, similar to this kettlbell swings workout, burn far more calories than steady-state cardio exercises, such as running, cycling, eliptical, and rowing. Plus, the benefits of HIIT workouts that comes from resistance exercises like the kettlebell swing continue after the gym.

A study and a study uncovered that participants metabolism continued to burn calories at a higher rate than steady state cardio during exercise and continued to burn calories in recovery for up to 48 hours after a workout. In the rest of our daily lives, few movements, exercises, or activities encourage us to move our hips and lower back through a range of motion that strengthens them and preserves the range of motion.

Doing kettlebell swings encourages the full movement of the hips through their natural range of motion, while providing the resistance to strength the involved body parts hip, core muscles, upper legs through the entire range of motion. This mobility, achieved through the strength and flexibility gained through kettlebell swings, undoes the damage of daily life, reduces blower back pain, and injury proofs our backs.

Just ensure your kettlebell swings a day is accompanied by stretches for your hips, glutes, and legs, for holistic health. Moving your hips through their entire range of motion with resistance reverses the damage that sitting in a chair all day.

Sitting in a single spot for hours naturally shortens the hip flexors and causes them to tighten, shortens and tightens the hamstrings over time, and leads to reduced flexibility in the glutes. Moving your hips and posterior chain through their full range of motion with resistance restores flexibility and builds injury preventing strength in your lower back and posterior chain that is lost when sitting all day.

True fitness is build over time, with the accumulation of positive, healthy exercise, movement, recovery, and nutrition habits. Habits and healthy routines are the primary factor for lifelong fitness, a body you love to look at, and a body you love to live in. Doing kettlebell swings a day is an excellent way to build those positive habits because it is universally positive and easy to do, making this a great gateway to more healthy habits.

For beginners just breaking into a fitness regimen, kettlebell swings is easily achievable — in bit sized clusters of 5 to 10 swings — over a period of 10 to 15 minutes , or throughout the day when greasing the groove.

Kettlebell training often focuses on performing a high number of repetitions with less weight than traditional barbell weight training. According to kettlebell expert and personal trainer Mike Mahler, kettlebell swings improve your hamstring strength, and in turn your leg speed. Before you begin to contemplate how many times a week you should perform the kettlebell swing, you must be exercising with the best form possible so you get the greatest returns from each repetition.

Former competitive gymnast Greg Glassman states that proper kettlebell swing form means that you swing the kettlebell all the way over your head and not just to eye level. When using this form of the exercise, you will work your muscles harder with a lighter kettlebell, thus reducing your chances for injury. Examples of strength kettlebell exercises : Pistol squats , Double overhead press , Turkish get ups , Single leg deadlifts.

Building muscle requires a longer time under tension than strength training. Exercises should last around 45 seconds resulting in a rush of blood to the muscles and often a swollen or pumped feeling. For many popular kettlebell workouts you will be working within this rep range. A classic lifting format is 10 reps x 3 — 5 sets. Rest between sets will be around 60 — 90 seconds each.

Examples of hypertrophy kettlebell exercises : Regular rows , Lunges , Double racked squats , Clean and Press. When you perform repetitions over 15 you start to enter the endurance phase and will often experience that burning feeling in your muscles.

Higher reps improve your ability to keep going under stress and will raise your heart rate for longer. Classic kettlebell exercises including the swing will often work within this rep range. Rest is minimal in between exercises. A muscle building range will develop both elements of strength and endurance at the same time.

A well designed program may take you through all 3 of the above rep ranges over a course of months. Many beginners should start with endurance based exercises as they often have lower chances of injury although they do encourage bad repetitive form if not done correctly.

Women often avoid lifting heavier kettlebells because of a fear of adding too much muscle or bulking up, this is a big mistake. Women lack quantities of the hormone testosterone to add large amounts of muscle but lifting heavier weights will greatly improve aesthetics and increase fat burning potential.